Absolute Beginner's Guide to Half-Marathon Training: Get by Heather Hedrick

Signed up for a half-marathon and never definite what you've got your self into? Absolute Beginner's consultant to Half-Marathon education: prepare to Run or stroll a 5K, 8K, 10K or Half-Marathon Race is an easy-to-understand advent to the area of working half-marathon, or shorter, race. recommended through the nationwide Institute for health and game, this booklet is full of illustrations, notes on the best way to remain prompted and easy methods to educate with no soreness. it's going to advisor you thru your marathon-training application and allow you to locate the perfect garments and sneakers, hinder and deal with accidents and warm-up prior to operating. whether you're jogging a shorter distance, this can be a worthy education handbook. So run, or stroll, for your nearest bookstall and decide up a replica of ABG to Half-Marathon education at the present time!

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Extra info for Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race

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The subsequent goal setting does not need to occur at the finish line of the race, but it should happen within weeks following the race to keep the fitness ball rolling. What Are Your Goals? In this section, you will have the opportunity to reflect on your goals and define them more specifically through the establishment of short, intermediate, and longterm goals. As an example, consider two commonly held goals in relation to training for a 5K, 10K, or half-marathon: ■ Increase overall fitness ■ Successfully complete the race distance These goals can be broken down into short, intermediate, and long-term goals as well as their connection to specific training considerations.

2a. 2b. 3a. 3b. How Can You Track Your Progress? After you have set short, intermediate, and long-term goals, track your progress toward your goals. Documenting your weekly exercise and daily nutrition will help you stay focused each day and can serve as a great motivation tool to see how far you have come. You can keep a log in several different ways—on a calendar, in a daily planner, in a spiral notebook, or on structured log sheets. This book provides tear-out training and nutrition log sheets for you in the appendix to help you track your progress toward the successful completion of a 5K, 10K, or half-marathon.

Karvonen, will lead you through the process of calculating your Target Heart Rate Ranges. Each protocol within this book refers to easy or moderate days of training, with all long CHAPTER 3 CHOOSING YOUR PROGRAM 31 workouts performed at an easy intensity. None of the protocols incorporate “hard” intensity workouts. For beginners, training at too high of an intensity can lead to injuries. You will calculate your “hard” heart rate range solely for the purpose of recognizing when you are working too hard and therefore need to slow down in order to decrease your exercise intensity.